Hamstring Stretches

Hamstring Stretches To Loosen Your Tight and Stiff Muscles

This video will teach you:

  • How to tell if you actually need to stretch your hamstrings
  • Stretches for tight & stiff hamstrings
  •  Innovative versions of hamstring stretches you may not have seen before

Learn in the video below, different types of hamstring stretches and when or when not to stretch your hamstrings 

Hamstring stretches to relieve tightness & stiffness in the muscles

Hamstrings are 3 muscles that are down the back of your legs (2 muscles on the inside and 1 muscle on the outside). Most people don't get tight or stiff in their entire hamstring. It's usually on the inside OR the outside. It's more common than not to be stiff in the inner hamstrings.

You may be thinking about 2 different questions:

  1. How can I tell if I NEED to do hamstring stretches?
  2. If my hamstring muscle is tight, how do I know if I need to stretch the inner, outer, or possibly both sides of the hamstrings?

To find this out, you perform 2 different tests.

Test #1- Checking to see if you need to do hamstring stretches 

  • Lay on your back
  • Keep back flat against the surface
  • Bring 1 knee up to 90 degrees
  • Straighten knee out as much as you can
  • If you can get close to 90 degrees, then you don't need to stretch

*If you couldn't get your knee to almost to 90 degrees, then the next test is to figure out which hamstring muscles to stretch

Test #2- Determining if you need to stretch the inside or outside hamstring muscles

  • Lay on back
  • Keep back flat
  • Bring 1 knee up to 90 degrees
  • Turn knee inward (outside muscle) then outward (inside muscles).
  • Whichever way you can't turn your knee far is the muscle you need to stretch

If your hamstrings feel tight, but can reach 90 degrees, you may not need to stretch them. If you continue to do hamstring stretches, it will OVERSTRETCH your sciatic nerve and can potentially make things worse!

If you do NEED to stretch, here are different ways to do hamstring stretches:

Hamstring Stretch For The Whole Muscle

  • Sit on the edge of a surface (bed, table, couch, etc)
  • Have one leg straight out on the surface
  • Keep your trunk fairly upright and in a neutral position
  • Lean slightly forward

Hamstring Stretch For The Inner Muscles 

  • Sit on the edge of the surface you chose (bed, table, couch, etc.)
  • Have your leg out straight and flat on the surface
  • Keep your trunk in an upright and neutral position
  • Turn your knee outward
  • Lean forward
  • Put a little pressure on the side of your knee with your hands

Hamstring Stretch For The Outer Muscle 

  • Sit on the edge of the surface you chose (bed, table, couch, etc.)
  • Have your leg out straight and flat on the surface
  • Keep your trunk in an upright and neutral position
  • Turn your knee inward
  • Lean forward
  • Put a little pressure on the outside of your knee with your hands

We hope you find the tips to be useful!  If you try these hamstring stretches and are still tight & stiff, then give us a call at 314-941-3970 or email me at dave@m4lpt.com and we can further discuss your tightness, stiffness, & pain.

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